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“It is amazing to observe how much power we give unknowingly to uninvited thoughts: ‘Do this, say that, remember, plan, obsess, judge.’ They have the potential to drive us quite crazy, and they often do!” —Joseph Goldstein 

Week 6 - Thoughts are not always Facts

This week we....​

  • Practiced a 30 minute sitting meditation (Awareness of the Breath & Body, sounds, thoughts & feelings - paying particular attention to how we relate to thoughts as they arise)

  • Reflected on the home practice for Week 5

  • Considered Moods, Thoughts and Alternative Viewpoints​​

  • Practiced a Breathing Space

  • Considered how a Breathing Space might be used as the 'first step' before taking a wider view of thoughts.

  • Discussed 'Being Prepared' - Recognising the Early Warning Signs of Depression, Anxiety and Stress

  • Started to consider how we might prepare for the end of the course

Home Practice

Before starting this week's home practice, please read through the session notes by clicking on the notepad icon below. These notes will provide you with some background information, and some hints and tips to support your home practice. There is also a record sheet that you can print off to keep notes of your experiences of the practices.

This week's home practice:

  • Choose your own formal mindfulness practices from the selection of audio recordings you have been provided with to make up a minimum of 40 minutes every day. You might like to select practices that you have found particularly helpful during the course, as well as revisiting others that you may have struggled with initially. It is fine to choose two shorter practices for your 40-minute practice time (e.g. 20 mins + 20 mins) and to split these across the day (e.g. a practice in the morning and a practice in the evening)

 

  • Three-Minute Breathing Space: Practice the regular Three-Minute Breathing Space 3 times a day.

 

  • Responding - In addition, you might like to experiment with responding to difficult/strong emotions, unpleasant or stressful events in your day-to-day life by taking a 3-minute responsive breathing space (with extra guidance) whenever you become aware that difficulties are present. If negative thoughts are still around after the breathing space, you might like to use some of the ideas in this session’s handouts “Ways You Can See Your Thoughts Differently” and “When you Become Aware of Difficult Thoughts”.

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  • Complete the 'Being Prepared' - Recognising the Early Signs of Depression, Anxiety and Stress Questionnaire.

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Complete the ‘Practice Record Form’ each time you do any of the practices. Make a note of anything that you notice.

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To find out more about why we suggest these practices, follow this link:

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Pressed for time? Shorter practices are available via the green play buttons. Please see the instructions below.

Session Notes

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Being Prepared

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Bells at 5, 10, 15, 20

and 30 minutes

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Sitting Meditation

(20 minutes)

Sitting Meditation

(40 minutes - breath, body, sounds, thoughts)

Mindful Walking

Working with Difficulty Meditation (25 minutes)

3-Minute Breathing Space

3-Minute Responsive

Breathing Space (Extra Guidance)

Body Scan

(14 minutes)

Mindfulness of Breath and Body

(8 minutes)

Mindful Stretch

(9 minutes)

Experiment by following this practice with the 8 minute mindfulness of breath and body

Sitting Meditation (Breath, Body, Sounds & Thoughts (20 minutes)

Exploring Difficulty Meditation

(10 minutes)

Before starting this practice, settle with the 8 minute mindfulness of breath and body practice.

3 Minute Breathing Space

3 Minute Responsive Breathing Space - Extra Guidance

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